From “The CAMP” (CrossFit Amundson Maximum Performance)
Three Rounds of the Partner Walking Lunge Drill
Rest as needed then,
One Minute “On” and One Minute “Off” At The Following Stations:
Aerodyne Bike (Maximum Calories at 60 – 80 RPM)
Ball Slam (12lb. to 20lb.)
Kettlebell Swing (25lb. to 53lb.)
Bag Ground to Shoulder (70lb. to 120lb.)
Rest as needed then,
As Many Repetitions As Possible in 1:00 of
GI Janes (Burpee Chest to Bar Pull-up)
Note: This is a three tiered workout focusing on different metabolic demands and athletic modalities. Review of all skills, especially the Wall Walker, will take place during each class.
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ― Theodore Roosevelt
We are so inspired by our friend Gray Maynard. Although UFC 167 did not end as hoped, Gray still has the eye of the tiger and is hungry for another battle. Training started as soon as Gray returned to Santa Cruz. It takes tremendous courage to engage another trained opponent in hand to hand combat in front of thousands of spectators and millions of worldwide viewers. Thank you Gray for teaching us that being a warrior does not mean you never get knocked down: It means you ALWAYS get back up. We love you brother.
Five Individually Timed Rounds of:
Run 400 Meters
Bench Press, 15 Repetitions
Note: Performed correctly, this is an extremely anaerobic and full bodied workout. Advanced male Athletes should strive for 3:00 rounds with bodyweight on the barbell. Team of 4 to 5 Athletes will share a rack and rotate through the workout. Rest will be approximately 4 to 7 minutes between rounds. The Wendler Strength Series will continue next Thursday.
“Loyalty and devotion lead to bravery. Bravery leads to the spirit of self-sacrifice. The spirit of self-sacrifice creates trust in the power of love.” - Morihei Ueshiba
Partner Hero Workout!
Teams of Two will complete as many rounds in 30 minutes as possible of:
Deadlift, 5 repetitions
9 Box Jumps
Note: Weight on the Deadlift is 95lb. to 185lb. for women and 135lb. to 275lb. for men. Both Athletes must be able to move the same load. Box Jump height is 20 to 24 inches or a lower Hurdle Jump may also be substituted. One Athlete will complete an entire round and then rest while their partner completes a round.
Greg and Corey rock “I Am CrossFit” shirts!
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
“McGhee” by CrossFit Again Faster - video [wmv] [mov]
Five Rounds NOT for Time of:
10 Wall Walkers
10 Toes to Bar, Windshield Wiper Combination
1 Repetition 10 Second Squat Hold Box Jump
10 Single Leg Squats
30 Second Chin Over Bar Isometric Hold
Note: The purpose of todays workout is to learn and play with some new skills, mainly the Wall Walker, 10 Second Squat Hold Box Jump and Windshield Wiper. By not imposing the clock on the workout, we encourage virtuosity and enjoyment of the pursuit of athletic excellence. We will be using the wrestling mat to cover two of our big Rogue boxes to allow Athletes to safely practice jumping to new heights! The 10 Second Box Jump is a combination of holding the bottom of an air squat for 10 seconds followed by an explosive jump for height onto a box. Many of the skills in todays workout you will see again this week in “timed” evolutions, so use this as practice for the real thing!
PK nails 10 Strict Pull-ups!
“A young man who does not have what it takes to perform military service is not likely to have what it takes to make a living. Today’s military rejects include tomorrow’s hard-core unemployed.” - John F. Kennedy
Rest 4:00 then,
Rest 4:00 then,
Maximum Calories on the Aerodine Bike in 1:00
Note: This is an incredible stimulus. The “Tabata Interval” is twenty seconds of work followed by 10 seconds rest repeated a total of 8 times. The goal is to give 110% effort on the opening work round and then strive to maintain the same number of repetitions on all subsequent rounds. Weight on the Thruster for men is 55lb. to 75lb. and women is 35lb. to 55lb. We are NOT using “Fran” weight. A good goal for our Advanced Athletes is 12 Thruster Repetitions with 75lb. and 12 Pull-up repetitions. The order of march on the Bike’s is the top two scores first, continuing every minute until everyone has participated.
Engagement Dinner for Chris and Ashley
“The best way to find yourself is to lose yourself in the service of others.” - Mahatma Gandhi
Please note our gym will be closed for equipment maintenance and repairs today.
Captain Corey geting after it!
“Courage means to keep working a relationship, to continue seeking solutions to difficult problems, and to stay focused during stressful periods.” - Denis Waitley
Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday. There will be TWO formal group workouts tomorrow. The first workout will start at 10:00 AM. It will be free to the public and appropriate for all skill levels. The second session will begin at approximately 11:30 AM and is only for members of CrossFit Amundson. This workout will be programmed at the advanced level. Open gym will now be from 12:30 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.
Gray Maynard fights tonight at UFC 167!
We send encouragement and positive energy to our friend Gray Maynard who fights in the MAIN EVENT at UFC 167 TUF 18. Join us TONIGHT at 8:00 PM at Suda to have dinner, a drink, and watch the fight! Special thanks to Danielle and Mike for supporting Gray and this special occasion.
Watch the Gray Maynard “Warrior Spirit” Video! [video]
Active Rest Day! Spend the day with family and friends, and enjoy all the beauty that Santa Cruz has to offer. Open gym hours are from 10:00 AM to 4:00 PM.
Alex, Jason and Brad – is that smoke?
Warriors of many talents: During the Hotshots 19 Workout and BBQ, participants were treated to some incredible food from Alex, Jason and Brad. Thank you gentlemen for helping support the event and your awesome cooking skills!
Happy Thanksgiving from everyone at CrossFit Amundson! We encourage you to spend the day with family, and to reflect on all that you are grateful for.
Happy Thanksgiving from “Baby” and Greg!
“You don’t develop courage by being happy in your relationships everyday. You develop it by surviving difficult times and challenging adversity.” - Epicurus
With a continuously running clock, do one STRICT Pull-up the first minute, two STRICT Pull-ups the second minute, three STRICT Pull-ups the third minute… continuing for 10:00 or as long as you are able.
Rest as needed then,
12:00 As Many Rounds As Possible (AMRAP)
Run 200 Meters
15 Hand Release Push-ups
Hotshots 19 Group Workout
“My great hope is to laugh as much as I cry; to get my work done and try to love somebody and have the courage to accept the love in return.” - Maya Angelou
Our gym will be closed tomorrow in honor of Thanksgiving Day. Friday we will have open gym hours from 10:00 to 4:00 PM and Saturday there will be open gym, along with our FREE community workout, from 10:00 AM to 2:00 PM. On behalf of the Team of Trainers at CrossFit Amundson, we wish all of you a very happy and healthy Thanksgiving Week!